Warm up
100m run/1min jog on the spot
20m Emu Walk
20m Broad Jump
10 Pike push ups
30 sec Tai Gi Spins
Prep (with Broomstick)
5x Strict press
5x Push Press
Strength (15min)
5RM Push Press
METCON
on a 26min continuous clock
in 5 min:
50 Goblet Squat
AMRAP Burpee
2min rest
in 5 min:
50 Sit up
AMRAP KB Swing
2min rest
in 5 min:
50 ALT Reverse Goblet Lunge
AMRAP Squat Jumps
2min rest
in 5 min:
50 ALT KB Thruster
AMRAP Row/Bike/Ski distance
Cool Down
Cobra
Down Dog
Cat/Cow
Thread the needle
Pigeon
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